Week 3 Thursday
Thursday 23 Jun 2022, 14:38
Reverse Fly (Machine)
Set 1: 150 lbs × 14
Set 2: 150 lbs × 14
Set 3: 150 lbs × 12
Note: Using star Trac. Seat 4
Bench Press (Barbell)
Set 1: 235 lbs × 8
Set 2: 235 lbs × 8 @ 9.5
Set 3: 235 lbs × 8 @ 9.5
Bench Press - Close Grip (Barbell)
Set 1: 190 lbs × 10
Set 2: 195 lbs × 8 @ 10.0
Set 3: 190 lbs × 10
Note: Add 10 lbs if first set is easy
Lateral Raise (Cable)
Set 1: 13 lbs × 13
Set 2: 13 lbs × 12
Set 3: 13 lbs × 11
Set 4: 13 lbs × 9
Note: Very heavy. Maybe an alternative set up? Cables getting stuck on each other. Single arm perhaps
Supine Hip Flexion (Cable)
Set 1: 37 lbs × 15
Set 2: 37 lbs × 15
Set 3: 37 lbs × 15
Set 4: 37 lbs × 15
Wrist Roller
Set 1: 33 lbs × 40
Set 2: 33 lbs × 30
Set 3: 33 lbs × 25
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls
Sit Up
Set 1: (+45 lbs) × 19
Set 2: (+45 lbs) × 18
Set 3: (+45 lbs) × 18
with Strong
https://strong.app.link/wwNOlFjE6qb
Thursday 23 Jun 2022, 14:38
Reverse Fly (Machine)
Set 1: 150 lbs × 14
Set 2: 150 lbs × 14
Set 3: 150 lbs × 12
Note: Using star Trac. Seat 4
Bench Press (Barbell)
Set 1: 235 lbs × 8
Set 2: 235 lbs × 8 @ 9.5
Set 3: 235 lbs × 8 @ 9.5
Bench Press - Close Grip (Barbell)
Set 1: 190 lbs × 10
Set 2: 195 lbs × 8 @ 10.0
Set 3: 190 lbs × 10
Note: Add 10 lbs if first set is easy
Lateral Raise (Cable)
Set 1: 13 lbs × 13
Set 2: 13 lbs × 12
Set 3: 13 lbs × 11
Set 4: 13 lbs × 9
Note: Very heavy. Maybe an alternative set up? Cables getting stuck on each other. Single arm perhaps
Supine Hip Flexion (Cable)
Set 1: 37 lbs × 15
Set 2: 37 lbs × 15
Set 3: 37 lbs × 15
Set 4: 37 lbs × 15
Wrist Roller
Set 1: 33 lbs × 40
Set 2: 33 lbs × 30
Set 3: 33 lbs × 25
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls
Sit Up
Set 1: (+45 lbs) × 19
Set 2: (+45 lbs) × 18
Set 3: (+45 lbs) × 18
with Strong
https://strong.app.link/wwNOlFjE6qb
